Best healthy fish recipes

Fish is a wonderfully versatile ingredient and makes a great nutritious meal

It’s common knowledge that fish has a range of health benefits, so we endeavour to make nutritious fishy meals as much as possible.

Fish is great because it’s high in protein and low in fat, making it the perfect substitute for meat.

Different fish contain different benefits; oily fish like mackerel, salmon and trout are amazing sources of omega-3, which is really important for cardiovascular health.

Salmon in particular is high in vitamin D, which we need to absorb calcium to keep our bones strong and healthy, and vitamin B12, which our metabolic and nervous systems need to function properly.

White fish, such as haddock and sea bass, are high in the minerals selenium and iodine, and shellfish also have health benefits; prawns are particularly high in vitamin B12, and squid and mussels are high in copper.

It’s safe to say the health benefits are numerous, but a fish meal can easily lose its nutritional value if it’s, say, covered in batter or served with a whole load of cheese.

In order to get the very best out of this super-seafood, we’ve compiled our favourite healthy fish recipes you'll want to make again and again.

We’ve got cod, mackerel, trout and salmon; and we’ve got recipes inspired by locations as far-flung as Thailand and Vietnam, and as close by as Cornwall.

While they’re all healthy options, each one is incredibly delicious. So keep clicking and get cooking…

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The Midlife Kitchen

Crispy trout with Asian salsa

This zingy green sauce pays homage to the fabulous flavours of Thailand and is the perfect partner for a piece of oily fish. Our favourite is a pale-pink and delicate trout fillet, flash-fried to give it a crisp skin, but the dressing would work well with any fish fillet: salmon, snapper, sea bass or sea bream would all be excellent.

Refreshing light but deliciously comforting, this spicy salmon broth is a great healthy winter warmer. The base for this can also be used for other soups too – it’s really tasty with chicken, turkey or prawns, and you can make it more substantial too by adding a little rice.

Salt cod has found its way into just about every dish possible in Spain but one of the simplest is a salt cod omelette. The salty fish combined with egg makes for a really tasty omelette and is great for a family dinner.

The Italians are flavour masters and this classic pasta dish from Celebrity MasterChef winner Lisa Faulkner is truly delicious. Clams are very easy to cook and their juices mingle deliciously with the spaghetti. This is perfect for a quick dinner party fix.

If you’re looking for a healthy dish that will still wow at a dinner party, then this tasty salmon stuffed with cod is sure to go down well. Deceptively easy to make, it makes a great alternative to a Sunday roast too.

Mackerel is one of the richest sources of omega-3 fatty acids, which are vital for good health. The smoked fish is delicious served with a crisp salad on top of rich rye bread for a tasty lunch or light dinner.

This fresh and aromatic salad is brought to life with the flavoursome dressing. The squid will be wonderfully tender against the crunch of vegetables making this an impressive dish to take along to a picnic or serve up as a summer starter.

Easy to make, this dish keeps well when prepared ahead of time so it makes ideal picnic food. The light, herb sauce gives a fresh-tasting dimension to the rich salmon. Serve with a saladof mixed leaves for a healthy family meal.

This classic dish is ideal for the warmer months. The salty anchovy is balanced by the richness of egg and sharpness of the vinaigrette. Effortlessly easy to make and healthy, this salad is a definite summer staple.

Delicate floral petals give this salad an elegant lift that makes it the perfect dinner party starter. The crisped prawns work wonderfully against the fragrant crunch of the fennel and peppery hit of the petals.

This pretty looking dish is perfect for a barbecue or summer alfresco dining. Subtle flavours of smoked fish, fresh watercress and quail eggs combine with the humble potato to create an elegant addition to any table.

Fish is full of health-giving properties and this deliciously healthy dish is the perfect way to pack the nutrients in. John Dory makes a great alternative to cod and this light salad really allows it to shine.

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